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Phase 2 Fitness | Yarmouth, MA
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Daily Workouts

SATURDAY PORGRAM - RED DAY

2/29/2020

0 Comments

 
GW
DYNAMC STRETCHES
2 MIN JUMP ROPE

UPPERBODY
ALT. WIDE/ NARROW PUSH UPS
LANDMINE PRESS
KBELL SEE-SAW ROWS
KBELL  ALTERNATING CLEANS
BANDED TRICEP PULLDOWNS
LOWERBODY
SQUAT JUMPS
SINGLE LEG FORWARD/ LATERAL CONE HOPS
AGILITY LADDER - SPRINTS
UP DOWNS ON BUMPER PLATE
WEIGHTED SKATERS

CORE
PLANK TO KNEE TOUCH
ALTERNATING JACKNIVES
MED BALL RUSSIAN TWIST @ TEMPO (3 SECONDS)
MED BALL KNEE TUCKS
MED BALL HOLLOW HOLD

40 SECONDS ON- 20 SECOND REST
2 ROUNDS EACH 
​1 MIN REST BETWEEN ROUNDS
​
0 Comments

FRIDAY - RED DAY

2/28/2020

0 Comments

 
GW
STRETCH
JUMPROPE 1 MIN - REST 30 SECONDS
2 SETS

C1
BAG FLIPS / TIRE FLIPS
1 MIN ON - 30 SEC REST X 3


C2
SEATED ROPE CLIMBS
30 SECONDS 
4 SETS


C3
CONE DRILLS
LATERAL HI KNEES TO LATERAL TRIPPLE JUMPS
40/20 X 3

SKATER JUMPS TOUCHING CONE 
40/20 X 3

SQUAT THRUST TO FORWARD JUMP OVER CONES

40/20 X 3 


C4
BATTLE ROPE DRILLS
2 HAND SWING
ALTERNATING SWINGS
SINGLE LEG -LEFT
SINGLE LEG - RIGHT
SIDE TO SIDE TOSS

30/30 


C5
CORE
WEIGHTED FLUTTER KICKS
RUSSIAN 1/2 TWIST
90 DEGREE CRUNCH
WEIGHTED TEMPO SCISSOR KICKS

40/20 X 2​
0 Comments

THURSDAY PROGRAM -

2/27/2020

0 Comments

 
​GW
10 SWING KICKS
10 INCHWORMS
10 PUSH UPS

S1
2 HAND LANDMINE SQUAT TO PRESS
4 X 8
ADD WEIGHT EACH SET

S2
SUPINATED GRIP BENT OVER ROWS
4 X 8
ADD WEIGHT EACH SET

S3
SINGLE DUMBBELL OVERHEAD SQUATS
4 X 6 EACH ARM

S4
DEFECIT KBELL SUMO HI PULLS
STAND ON BOXES TO CREATE DEPTH- SHOULD HAVE SPACE BETWEEN FEET TO LOWER KBELL TO MAX DEPTH
4 X 8

S5
CORE
HOLLOW PRESSES USING EITHER 2 DUMBELLS OR 2 KBELLS ( 1 EACH HAND)
4 X 10
0 Comments

WEDNESDAY PROGRAM - BLACK DAY

2/26/2020

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​GW
DYNAMIC STRETCHES
SHUTTLE RUNS 30/30 X 3

C1
HEAVY FARMERS CARRY
40/20 X 3

1 MIN REST - CHANGE WEIGHTS

RACK CARRY
40/20 X 3

C2
10 WALL BALLS
2 MED BALL WEIGHTED RUNS (4 SQUARES)
10 MED BALL SLAMS
1 RUN MED BALL BROAD JUMPS ( 4 SQUARES)

10 MIN COUNTINUOUS ROUNDS



C3
MOUNTAIN CLIMBERS 30 SECONDS
BEAR CRAWLS 30 SECONDS
PLYO JUMPS 30 SECONDS
REST 30 SECONDS

5 ROUNDS


C4
SLED DRAGS ( RELAY STYLE )
2 MIN ON - 1 MIN REST

3 ROUNDS




C5
CORE
T-PLANK LEFT 30 SECONDS
T PLANK RIGHT 30 SECONDS
REST 30 SECONDS

4 SETS
0 Comments

TUESDAY PROGRAM - BLACK DAY

2/25/2020

0 Comments

 
​GW
10 SWING KICKS
10 ANCHORED SQUATS
10 WALL SCAP STRETCHES
PVC MOBILIITY


S1
PUSH PRESS 
10-8-6-4-2
60-65-70-80-90%

S2
ROTATING LANDMINES
(SIDE TO SIDE=1 REP)
4 X 6
ADD WEIGHT EACH SET

S3
GOBLET SQUATS W/ 3 SECOND PAUSE AT BOTTOM OF EACH SQUAT
4 X 8

S4
WEIGHTED LUNGES (USE 1 KBELL)
1 REP FORWARD EACH LEG
1 REP BACKWARD EACH LEG
THAT EQUALS 1 SET

DO 6 SETS TOTAL

S5
CORE- USING MED BALL
SIDE BENDS
HOLLOW TOSSES
WEIGHTED BICYCLE KICKS
40/20 X 2 EACH 
0 Comments

MONDAY PROGRAM - RED DAY

2/24/2020

0 Comments

 
  • GW
    10 SWING KICKS
    10 INCH WORMS
    DYNAMIC STRETCHES

    C1
    JUMPROPE 1 MIN
    PLANK 1 MIN
    REST 30 SECONDS

    3 ROUNDS

    C2
    BATTLE ROPE 
    30/30 X 3 ROUNDS


    C3
    15 POWER CLEANS 95/135
    20 BOX STEP UPS
    20 HR PUSH UPS
    20 SIT UPS
    15 DEADLIFTS 95/135

    3 ROUNDS FOR TIME WITH A  18 MIN TIME CAP
    IF YOU DONT BEAT THE TIME CAP ADD UP TOTAL NUMBER OF REPS DONE WITHIN TIME CAP
0 Comments

SATURDAY PROGRAM - RED DAY

2/22/2020

0 Comments

 
UPPERBODY
3-2-1 PUSH UPS
​ISO CURLS
​REVERSE KBELL PRESSES
OH TRICEP DUMBELL EXTENSIONS
​BAND "FACEPULLS"

LOWERBODY
GOBLET SQUATS
BOX STRADDLE JUMPS (SINGLE LEG)
​SQUAT THRUST TO BROAD JUMP
JUMP ROPE
LATERAL SHUTTLE RUNS

CORE
MED BALL 360'S
MED BALL MOUNTAIN CLIMBERS

MED BALL BICYCLE KICKS
MED BALL HOLLOW HOLDS
​MED BALL 90 DEGREE CRUNCH
​
0 Comments

FRIDAY PROGRAM - BLACK DAY

2/21/2020

0 Comments

 
STRENGTH PROGRAM
GW
10 SWING KICKS
10 ANCHORED SQUATS
10 PUSH UPS
10 WALL SCAP STRETCH
PVC MOBILITY


S1-LB/UB/CORE
BACK SQUATS
5 X 5 
50-70%


S2-UB/LB/CORE
KBELL (KNEEL TO STAND PRESS)
4 X 6 EACH SIDE


S3-UB/CORE
DUMBELL RENEGADE ROWS

S4-UB
BARBELL INVERTED PULL UPS
4 X 10


0 Comments

THURSDAY PROGRAM - RED DAY

2/20/2020

0 Comments

 
CONDITIONING DAY
"THROWBACK THURSDAY"  WORKOUT

GW
10 ANCHORED SQUATS
10 SWING KICKS
10 STATIONARY DRAGON WALKS
DYNAMIC STRETCHES


C1 - AGILITY
LADDER DRILLS

LATERAL HI KNEES
BACKWARD ICKY SHUFFLE
1 IN 1 OUT
DOUBLE LEG SKIERS
WALKING PLANKS

1 MIN ON - 30 SECOND REST
EACH

C2-POWER
TIRE FLIPS
TIRE STRIKES
30/30 X 4


C3-MC
10 DEADLIFTS 95/135
10 BAR FACING BURPEES
10 ALT DUMBELL SNATCHES 25/45

15 MIN CONTINUOUS ROUNDS
BENCHMARK YOUR ROUND TOTAL

C4-CORE
WEIGHTED SIT UPS 
W/ 3 SECOND PAUSE EACH REP 
AT TOP OF SIT UP

5 X 10
0 Comments

WEDNESDAY PROGRAM - RED DAY

2/19/2020

0 Comments

 
CONDITIONING DAY
GW
10 SWING KICKS
10 ANCHORED SQUATS
10 WALL SCAP STRETCH
DYNAMIC STRETCHES

C1
BROAD JUMPS - 30 SECONDS
MOUNTAIN CLIMBERS - 30 SECONDS
PLANK - 30 SECONDS
REST - 30 SECONDS

3 SETS

C2
CIRCUIT 1
BATTLE ROPES
WEIGHTED BOX STEP UPS
G2OH W/ BUMPER PLATE
UP DOWNS ON BUMPER PLATE W/ HANDS
UP DOWNS ON BUMPER PLATE W/ FEET

40/20 X 3

1 MIN REST BETWEEN ROUNDS

C3
​CIRCUIT 2
WEIGHTED FLUTTER KICKS
SQUAT JACKS
WEIGHTED SCISSOR KICKS
3-2-1 PUSH UPS
WEIGHTED JACKNIVES

40/20 X 3

0 Comments

TUESDAY PROGRAM -BLACK DAY

2/18/2020

0 Comments

 
STRENGTH PROGRAM
GW
10 SWING KICKS
10 PUSH UPS
10 STATIONARY DRAGON WALKS
PVC MOBILITY

S1-UB
BARBELL BENT OVER ROW
5 X 8
ADD WEIGHT EACH SET

S2-UB
DUMBELL (SINGLE ARM) FRONT RAISE TO LATERAL RAISE
5 X 6 EACH ARM

S3-LB
BARBELL FRONT RACK STATIONARY ALTERNATING LUNGES
4 X 6 EACH LEG 
ADD WEIGHT EACH SET

S4-LB
BARBELL RDL'S
4 X 6
ADD WEIGHT EACH SET

S5-CORE
​WEIGHTED HOLLOW HOLDS
WEIGHTED RUSSIAN TWIST
40/20 X 3
0 Comments

MONDAY PROGRAM - RED DAY

2/17/2020

0 Comments

 
GW
10 AIR SQUATS
10 SWING KICKS
10 DRAGON WALKS - STATIONARY
STRETCH

C1
SHUTTLE RUNS
30/30 X 3
BEAR CRAWLS
30/30 X 3

C2
50 DU'S
10 THRUSTERS 65/95

6 MIN 
CONTINUOUS ROUNDS
KEEP SCORE

3 MIN REST

C3
5 BURPEES
10 KBELL SWINGS 35 / 50
15 SIT UPS

6 MIN CONTINUOUS ROUNDS
KEEP SCORE

3 MIN REST 

C4
​TEAM WORKOUT
800M ROW - DIVIDED
30 MED BALL RELAY RUNS W/ 14LB BALL ( DOWN & BACK = 1)

15 MIN 
COUTINUOUS ROUNDS FOR BEST TEAM SCORE
0 Comments

SATURDAY PROGRAM - RED DAY

2/15/2020

0 Comments

 
RED DAY CONDITIONING
​GW
STRETCH
JUMP ROPE 2 MIN

UPPER BODY
PUSH UP TO  T-PLANK
RING ROWS
SEATED BUMPER PRESS
SPLIT STANCE KBELL ROW
BANDED CURLS

LOWER BODY
LATERAL SWITCH STRADDLE HOPS
WEIGHTED OH WALKING LUNGES
PRISONER PLYO SQUATS
AGLITY LADDER SINGLE LEG
ASSISTED PISTOLS

CORE
SHOULDER TAPS
V-UPS OVER CONE
MARCHING PLANK TO SIDE TWIST
TEMPO SIDE BENDS 3 COUNT
UP DOWN PLANKS

40 SECONDS ON
20 SECOND REST

1 MIN REST BETWEEN ROUNDS
0 Comments

FRIDAY PROGRAM - RED DAY

2/14/2020

1 Comment

 
​RED DAY
CONDITIONING PROGRAM

GW
ROW 1 MIN X 2
STRETCH

C1-POWER
TIRE FLIPS
1 MIN ON - 30 SEC REST
3 ROUNDS


C2-SPEED
RUNNING IN PLACE - SIGNAL SPRINTS
40/20 X 4


C3-AGILITY / COORDINATION
1) ICKY SHUFFLE - MED BALL SLAM COMBO
2) DOUBLE JUMP - MED BALL SQUAT TOUCH
3) LATERAL HI KNEE- STATIC MED BALL

2 MIN ON - 1 MIN REST 
EACH MOVEMENT


C4 - CORE
CANDLE STICKS
LATERAL WALL TOSS
CATAPULTS
40 SECONDS EACH

3/4 ROUNDS
1 Comment

THURSDAY PROGRAM - BLACK DAY

2/13/2020

0 Comments

 
​BLACK DAY
STRENGTH PROGRAM

GW
10 WALL SCAP STRETCH
10 AIR SQUATS
10 PUSH UPS
PVC MOBILITY
SNATCH EMPTY BAR WARM UPS

S1-LB/UB/CORE
SNATCHES
5 X 3
50-70%


S2 -LB/CORE/UB
DEADLIFTS
5 X 8

S3- LB/UB/CORE
LANDMINE SQUAT AND PRESS
4 X 8
ADD WEIGHT EACH SET

S4-UB/CORE
LANDMINE 1/2 ROTATE TO SINGLE ARM PRESS
4 X 8 EACH ARM
ADD WEIGHT EACH SET


0 Comments
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    South Yarmouth, MA
    ​02664

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15 Atlantic Ave.
​South Yarmouth, MA 02664

         

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